Low Sodium Crunchy Chicken
Get ready to savor the irresistible crunch and unbeatable flavor of Low Sodium Crunchy Chicken—a healthier twist on a classic comfort food favorite! Perfectly seasoned with a medley of spices like paprika, garlic powder, and dried herbs, this recipe uses crushed unsalted cornflakes for a crispy, golden coating without the need for added salt. Pounded to an even thickness for quick, consistent cooking, the chicken breasts are dipped in a buttermilk and egg mixture, ensuring they remain juicy and tender inside. Oven-baked to perfection with a light spritz of olive oil for a golden finish, this dish is not only heart-healthy but also incredibly simple to make in under an hour. Serve alongside fresh veggies or a low-sodium dipping sauce for a balanced meal that's sure to become a family favorite. Ideal for those watching their sodium intake, this delicious recipe delivers all the crunch and flavor you crave without compromise!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 2 cups unsalted crushed cornflakes
- 0.5 cup whole wheat flour
- 1 teaspoon unsalted baking powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 1 cup buttermilk
- 1 large egg
- as needed for coating olive oil spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat and lightly spray it with olive oil.
Place the chicken breasts between two pieces of plastic wrap and pound them to an even thickness using a meat mallet or rolling pin. This helps ensure even cooking.
In a shallow dish, mix together the whole wheat flour, baking powder, paprika, ground black pepper, garlic powder, onion powder, dried oregano, and dried thyme.
In another shallow dish, beat the egg and mix with the buttermilk.
In a third shallow dish, place the crushed cornflakes.
Dip each chicken breast first into the flour-spice mixture, making sure to coat it evenly, then into the buttermilk mixture, and finally into the crushed cornflakes, pressing gently to ensure the cornflakes adhere well.
Place the coated chicken breasts on the prepared baking sheet and lightly spray the top with olive oil to help with browning.
Bake in the preheated oven for 25 to 30 minutes, or until the chicken is fully cooked and the coating is golden brown and crispy. Use a meat thermometer to check that the internal temperature has reached 165°F (74°C).
Remove the chicken from the oven and let it rest for 5 minutes before slicing and serving.
Serve the crunchy chicken with your choice of low-sodium dipping sauce or a side of fresh vegetables for a complete meal.
Nutrition Facts
Calories |
1501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 40% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 542 mg | 181% | |
| Sodium | 1140 mg | 50% | |
| Total Carbohydrate | 159.5 g | 58% | |
| Dietary Fiber | 13.3 g | 48% | |
| Total Sugars | 20.6 g | ||
| Protein | 139.6 g | 279% | |
| Vitamin D | 4.6 mcg | 23% | |
| Calcium | 399 mg | 31% | |
| Iron | 39.8 mg | 221% | |
| Potassium | 1778 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
